USN Advice:
Diet Plans - Mass Gain Eating Plan
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plans
Important notes for Best Results
Limit: Table salt, sugar and
sweetened products, oils* (focus on extra virgin olive oil, canola
oil, flax seed oil or cod liver oil), margarine*, butter*, salad
dressing (Lite)*, other sauces and products with preservatives,
all cold drinks and fruit juices (except for 0 calorie drinks
like Tab), alcoholic drinks, and full-cream dairy products
Take 2-3 servings
of fat-free yoghurt/milk (1 cup = serving) or cottage cheese
(2 Tbs = serving) per day and limit low-fat cheese e.g. Mozzarella,
Ricotta, Feta, Edam to 3 servings (total of 1½ cup grated
cheese) a week.
*Limit to 5 teaspoons per day.
Take note of the following
Drink at least 10 glasses of water per
day, calcium, magnesium and Vitamin C, multi-vitamin and -mineral
complex with added weight support (USN Multiplex).
Take USN EFA capsules
on a daily basis in order to ensure intake of all essential
fatty acids required for optimal health.
Have enough sleep, 7 to 8 hours per day.
Never train for more than 6 consecutive days per week.
Do not use Xédra-Cut
XT for more than 5 consecutive days per week.
Consult your physician first if you have any medical condition.
| Wake
up |
1
large glass of water |
| 30 Minutes
before morning workout |
Mix
1 teaspoon of Creatine Monohydrate with 250ml grape juice |
| Workout |
Train,
high intensity, for no longer than 60 min.
Training in the morning on an empty stomach is best for burning
fat all day, as it boosts your Resting Metabolic Rate (RMR).
If it is not possible to train in the morning, your training
session can be moved to any time of the day. Remember that
your pre-workout and post-workout supplementation and meals
will move accordingly. |
| Minutes before Breakfast |
2-3
Xédra-Cut
XT with 1 glass of water |
| Meal
1 - Breakfast |
Option
1 |
Option
2 |
Option
3 |
| |
1 cup of cooked oats or
oat bran with two scoops (1 serving) of USN Pure Protein
IGF-1
1 cup coffee /tea (with skimmed milk)
1 green apple / ½ grape fruit
1-2 CLA caps |
2 slices seedloaf or rye
bread, toasted
5 egg whites and 1 whole egg
1 cup coffee /tea (with skimmed milk, if required)
1 pear / 1 peach
1-2 CLA caps |
2x150g grilled
fish fillets
1 cup Bran flakes e.g. All-Bran
1 cup black coffee / Green Tea
2 plums / ½ grape fruit
1-2 CLA caps |
| 30 minutes after
Breakfast |
1
large glass of water |
| Meal
2 - Mid Morning |
1
serving USN Pure Protein IGF-1 |
| 30 minutes after
Meal 2 |
1 large glass of water |
| 30 minutes before
Lunch |
2-3
Xédra-Cut
XT with 1 large glass of water |
| Meal
3 - Lunch |
Option
1 |
Option
2 |
Option
3 |
| |
2 large skinless chicken
breasts or
hake fillets (microwaved or grilled with Spray ‘n Cook)
or chicken stir-fry
1 cup of cooked broccoli or stir-fry veggies
1 cup noodles or brown rice
1-2 CLA caps |
2 slices seedloaf or rye
bread
1½ tin of solid tuna in water
1 green apple or two slices of fresh pineapple
½ cup of mixed vegetables
1-2 CLA caps |
¾ cup
lean minced meat (beef/ostrich) + canned tomato (fried
in Spray ‘n Cook)
1 cup pasta
1 cup of French or Greek salad (drizzled with lemon juice
and 1 tsp olive oil)
1-2 CLA caps |
| Meal
4 - Mid Afternoon |
1
serving USN Pure Protein IGF-1 |
| 30 minutes after
Meal 4 |
1 large glass of water |
| Meal
5 - Dinner |
Option
1 |
Option
2 |
Option
3 |
| |
2 large skinless chicken
breasts or
hake fillets (microwaved or grilled with Spray ‘n Cook)
or chicken stir-fry
1 cup of cooked broccoli or stir-fry veggies
1 cup noodles or brown rice
1-2 CLA caps |
1½ tin of solid tuna
in water or tuna salad (1 Tbs Lite mayo)
2 cups of salad
1 slice rye bread or 1 medium potato (prepare a spud)
1-2 CLA caps |
1x300g lean
grilled steak
1 cup of cooked or steamed green beans/peas with carrots
1 large potato (baked/ microwaved) or 1 cup brown rice
1-2 CLA caps |
| Meal
6 - Late Evening |
1
serving USN Pure Protein IGF-1 |
|
